Muscle Building Workout Program
"Quick Back And Triceps
Workout"
This muscle building workout program targets those of you
who want to pack on lean muscle mass in you back and
triceps.
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When followed as part of a complete muscle building program,
you'll be able to achieve impressive muscle gain results in
minimal time!
Muscle Building
Workout
Program Back Training
 Exercise: Dumbbell Rows
Starting Position: Place one hand and
the same-side knee on an exercise bench, the foot of the
opposite leg on the floor, and the hand on that side of the
body holding a dumbbell in your hand hanging at arms length
below your shoulder.
Movement: Exhale as you pull the
dumbbell upward until it touches your outer chest. Inhale as
you lower the dumbbell slowly to the starting
position.
Warm-Up: 1 Set of
10 reps, 1 set of 8 reps, 1 set 6 reps.
*Use a weight that will allow you to warm-up your muscles
without prematurely fatiguing them.
Warm-Up Rest
Interval: 2 minutes
Work
Sets: 3 sets of 6-8 reps
Rest Interval
Between Sets: 2.5 minutes
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Exercise: Over Hand
Pull Ups
Starting Position: Grip the overhead
handles with your palms turned away from you and hang with your
ankles crossed.
Movement: Exhale as you bend your
elbows and pull your shoulder up towards the handles. Inhale as
you slowly lower yourself back down to the starting
position.
Work
Sets: 2 sets of As Many As Possible
Muscle Building
Workout Program Triceps
 Exercise: Skull
Crushers
Starting Position: Lie with your upper
back on a flat bench and your feet flat on the floor. Hold a
barbell above your shoulders, with both arms straight and your
hands 6 - 8 inches apart.
Movement: Inhale
while lowering the bar to the top of your forehead by bending
only at your elbows. Exhale as you push the bar back to the
starting position.
Warm-Up: 1 Set of
10 reps, 1 set of 8 reps, 1 set 6 reps.
*Use a weight that will allow you to warm-up your muscles
without prematurely fatiguing them.
Work
Sets: 3 sets of 6-8 reps
Rest Interval
Between Sets: 2.5 minutes
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Exercise: Triceps
Pushdown
Starting Position: Attach a rope to
the upper pulley. Stand with your back straight, a slight bend
in your knees. Holding onto the rope directly in front of you,
with your palms facing down.
Movement: Exhale while bending only at
your elbows pressing the rope down in front of you. Arms fully
extended. Inhale while slowly raising the rope to starting
position. Repeat as required.
Work
Sets: 2 sets of 6-8 reps
Rest Interval
Between Sets: 2.5
minutes
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